Monday 12/16/13

Non-Barbell Group Skill Work:
L-sits and DU's.

OHS
2 x 5
1 x 5+

Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
Compare to 06/04/12.


Finale: 20-40 GHD Sit-ups

Brenden getting stronger

Monday 06/04/12

Jerk/Split Jerk
5-5-3-3-1-1
Start with 60% of your heavy 1 rep from last time.


Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run

Compare to 09/26/11.


Finale:
Complete 3 sets of 10 dips.

Andy working hard

Monday 09/26/11

Deadlift
1 x 5+


"Baseline Metcon"
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run


Finale:  Spend 2 min per leg in the spiderman lunge position, and then spend 2 min per leg in the couch stretch.

Joanne spinning the rope

09/08/11

Monday 01/17/11

Skill Work:
Muscle-ups/Pull-ups


Back Squat

65% x 5

75% x 5

85% x 5+

  

Baseline Metcon

For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run


Using only one word, how would you describe Testify Strength and Conditioning?   Post to comments.

T.J. pulling hard during "Lynne"

12/20/10

Wednesday 06/02/10

Push Jerk
5-5-5-5-5

Compare to 02/25/10.


Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run


Compare to 02/24/10.


I saw this on CrossFit.com.  It's Jessica Pamanian's 170 lb, 3 rep Clean and Jerk at the CrossFit Northeast Regionals by CrossFit Again Faster.  The fear of becoming "too bulky" is downright comical when I watch this video.  That's a lot of weight, and she lifts it three times in a row...and she looks like a girl.

Brooke doing some serious push-ups

Wednesday 02/24/10

Time: 6:00 p.m.

Cleans

5 x 3

Compare to 02/17/10.

"Cindy"

20 minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

Compare to 09/26/09.


New members will be completing the Baseline Metcon:
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run

Saturday 02/13/10

Time: 7:00 a.m.

Front Squat

5 x 5

Compare to 02/08/10.

Baseline Metcon

For time:

200m run

15-12-9 reps of:

Squats

Push-ups

Pull-ups

200m run

Compare to 11/07/09.

Saturday 11/07/09

Time: 7:00 a.m.
(please arrive 10 minutes early as usual)

Today's WOD will depend on which weekday class you did not attend. If you missed on Thursday evening, it will be the Baseline Metcon (posted below). This is the very first workout we did, and those of you who have done this one before will find you have made significant progress since the last time you did it. For those of you who are newer, this is a great initial measuring stick, and we'll do it again in the future to measure progress.

Baseline Metcon
For time:
200 m run
Then 15-12-9 reps for time of:
Squats
Push-ups
Pull-ups
200m run

Thursday 11/05/09

Time: 8:30 p.m.
Note: Please be sure to show up 10 minutes early (8:20)!

Baseline Metcon
For time:
200 m run
Then 15-12-9 reps for time of:
Squats
Push-ups
Pull-ups
200m run

We will also be doing some skill work during class, either before or after the metcon depending on which metcon group you're in.